[Editor’s Note: Many runners and coaches have heard that 180 steps per minute is a proper cadence and that comes from Dr. Daniels’ observing/counting the steps of elite runners in the 1984 Olympics. Some get fixated on hitting a rate of 180 but there are so many variables in terms of speed, goals, and the running background of the individual. The main point gets lost and that’s reducing landing shock to help prevent injuries and avoid overstriding. If you read Jack’s book, Daniels’ Running Formula, the section title in Chapter 5 illustrates this point, “Stride Rate: A Step In The Right Direction”]

Many coaches ask how to organize Quality training during weeks they are racing. Sometimes you just have to try different things to determine what’s best for your runners. First, I like to always have two Easy days before a race. If it’s a really important race then your last Quality workout should be 3-4 days before. Also, when organizing training always consider that peak muscle soreness comes 48-hours after being stressed rather than just 24-hours after stress.

Congrats to Andy McGhee of Southampton, Hampshire on his new 10k PB. At the Stubbington 10k Andy ran even splits to finish in 37:54. [Results] Recently, he’s incorporated a lot of cycling into his training regimen so we’ve revamped his training a bit to factor in all the great work he’s getting on the bike. This is a great sign the new plan is working as he ramps up for the London Marathon in April.

The Run SMART Project will present the 8th VDOT Coaching Clinic in Boston, MA at the Tracksmith Trackhouse on Saturday, March 24th. Olympic medalist and running icon Lynn Jennings has signed on as the featured guest speaker.

“I’m honored to be in the same room and part of this with Jack,” said Jennings. Her presentation will focus on the Importance of a Coach, Teaching Your Athlete to Be Self-Sufficient. “I look forward to sharing what I’ve learned over the years and hope it can have a positive impact on future generations of coaches and athletes in our sport.”

Anna Coe-Salazar has been a customer since 2015. We had a lot of fun helping her conquer new challenges.

Thank you very much for my training programs in 2017. All of them worked like a treat.

To summarize I managed to run my three half marathons under the time we set as a goal (1:40). Additionally, and bearing in mind I am just starting trail racing, I managed to make the podium in my division in a 10k and 24k. The last trail race was a challenging and very technical race which one could divide into three legs; 8k climb (850 Mt @ 3000 ft), 8k descent (mostly rocks and forest) finishing off with a killer 8k at sea level on sand at searing 29C/85F.

In the past year you have catered and customized my plans for both road and trail training. With the last program, which was initially done for road running, Run S.M.A.R.T helpfully modified the program which I followed and aimed at including trail running on my long and easy runs. It was very enjoyable and it allowed me to find a new passion for trail running. To me Run S.M.A.R.T is the best decision I have made since 2015!

We always focus on achieving the physiological goals of training to improve a runner’s fitness and race times. This year consider other ways to help achieve better outcomes and your most enjoyable year of running yet.

Below are very achievable goals which can lead towards long term progress. You just gotta commit to trying something new this year. Be different in 2018!